Guidelines For Exercise Training During Pregnancy | Guidelines and outlooks about exercise during pregnancy have changed a lot during the years. The previous guidelines allowed a woman to walk one mile in a day, ideally broke up all day. Then 140 bits per minute (BPM)
The boundary guideline was formed. While our knowledge on this particular area of exercise physiology is still incomplete, we now know a lot about the benefits and risks of exercising during pregnancy. Consequently, very specific guidelines have been established.
Pregnancy Exercise Benefits
- Gestational diabetes and long lasting risk of obesity
- Gestational Diabetes Control
- Better energy level
- Better seat
- Better muscle tone, strength, and endurance
- Possible fast delivery
- Increased recovery from childbirth
- Reduced back pain
- Reduced bloating & swelling
It is important for the mother to understand that it is a time of her life to achieve the benefits that her health and fitness should maintain and exercise during pregnancy. Due to the many changes occurring during the risk and pregnancy, training should be avoided to make significant improvements in fitness and performance until postpartum.
Weight Gain
The amount of weight that a woman should gain during her pregnancy, is largely determined by what her current weight was before getting pregnant. Failure to increase excess weight and reduce this weight after six months postpartum is a predictor of long-term obesity.
- Normal weight before pregnancy: 25-32 pounds.
- Overweight before pregnancy: 15 lbs.
- Low weight before pregnancy: 40 lbs.
Exercise Risks
Before continuing or starting an exercise program, physician approval is always required for exercise. Risk for the mother includes hypoglycemia (low blood sugar), fatigue and muscoscoscalal injury. The child is at risk of decreasing hyperthermia (overheating) and uterus blood flow. Before adhering to the guidelines for exhaustion, frequency, intensity and duration, the mother should stop the exercise. If any of the following are warning signs, the exercise should be stopped, the mother should consult her doctor.
Warning Signs Of Exercise During Pregnancy
Vaginal Bleeding
|
Muscle Weakness
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Shortness of breath
prior to exercise
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Calf pain or
swelling
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Dizziness
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Preterm Labor
|
Headache
|
Decreased Fetal
Movement
|
Chest Pain
|
Amniotic Fluid
Leakage
|
Some pregnant women should not exercise. Women who have heart disease or restricted lung disease, they may not be able to exercise. Pregnancy-induced hypertension, an inactive cervix, intrauterine growth retardation, bleeding in the second and third trimester, and premature rupture of the membrane are conditions that will promote improper exercise.
Exercise Modes
Walking, steady cycling and swimming are popular exercise modes for pregnant women. Women who participate in resistance training before pregnancy should continue to do so. Lightweight medium weight should be used with high iterations (e.g., 12-15 reps) for maintaining the function of the muscles while preventing excessive stress on the ligaments and joints. It is recommended that women who were not involved in resistance training before pregnancy, they wait until postpartum startup.
Racquet sports, basketball and softball should be avoided because they can increase stress on muscles, tendons, and ligaments, and can also take risks for the child (e.g., killing the stomach). For many of the same reasons, all high-impact activities should be avoided. Stretching should be gentle and stable to maintain joint flexibility. Due to hormonal changes, during the pregnancy, the ligaments and the joint become more relaxed and mobile, so avoid aggressive stretch.
In the second trimester, this time (on your back) carelessness should be avoided. During the second quarter, mother gets an average of £ 2 a week on average. Due to the growing weight of the baby, this condition can compress Vina Kava and disrupt the oxygen and blood flow to the baby. During the third trimester, due to changes in the center of gravity and equilibrium, aerobic exercise may need to be limited to steady equipment, walking and swimming. After the change in the balance and balance of the gravity machine, it has been recommended to restrict resistance training to the use of the selected machine.
Exercise Frequency
Pregnant women are advised to exercise three to four times per week. Recent research indicates that women who exercise five or more times per week, have a significant increase in the birth of a low-weight child. Pregnant women with two or fewer exercises per week have a minor increase in their birth weight.
Intensity of exercise
The previous guidelines said during the pregnancy for maximum exercise heart rate of 140 bpm. Although it is a good general guide for the average age of pregnant women, who have moderate intensity exercise, there are some limitations. It does not take care of those who are exercising before being pregnant. A pregnant woman who was exercising before becoming pregnant, would probably tolerate the intensity of better exercise than the previously sedentary person. It does not take into consideration major changes in age. There is a significant difference between the heart rate of exercise between a pregnant 19 year old pregnant woman and a pregnant woman of 40 years. The primary concern with intensity of exercise during pregnancy is blood flow to the child. With the increase in the intensity of exercise, the flow of blood increases in working muscles so that the blood flow to the child can be reduced and in turn, the level of oxygen can be reduced. A useful guide to using is hardly somewhat light of hard work. While exercising, the mother should be able to talk (known as Talk Test).
Duration Of Exercise
The standard recommended exercise period during pregnancy is 30-40 minutes. However, in some days, fatigue may occur earlier than others. The duration of the session should be determined by how mother feels like that day. During the first trimester, when the child's major systems begin to form, fatigue is very common. Although most women can exercise at this time, but it is important to stop the exercise before setting excessive fatigue. The level of energy usually increases during the second trimester, but the guidelines of the period should follow.
Nutrition
Exercise is required at least 300 extra calories per day during pregnancy so that the mother can supply additional energy and can not compromise with the development of the child. Before and after exercise, food rich in carbohydrate should be consumed and fluid should be consumed.
Conclusion
There are many benefits to exercising during pregnancy. Even women who were previously inactive, they could be included in the once-released exercise program by their physician. Following these recommended guidelines will help in maintaining health and fitness while reducing the exercise risks associated with pregnancy.
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